INJURIES

COMMON INJURIES

 

• Bruises.

• Ligament sprains.

• Joint injuries.

• Over-use injuries.

 

WHAT GOES WRONG?

 

Most sporting injuries are a result of a direct blow (bruise or

contusion) or an indirect force like a twist (sprains, strains, tears).  Some injuries are due to over-use stresses (tendinitis, stress fractures).

 

HOW CAN YOU MINIMIZE INJURY?

 

• Correct warm up and warm down procedures.

• Protective strapping or bracing.

• Correct footwear and sporting equipment.

• Specific conditioning for your particular sport.

• Good aerobic fitness.

• Good muscle control and reactions.

WHAT SHOULD YOU DO AFTER AN INJURY?

 

· Rest                                  Take it easy & only move within your limit of                                               pain.

· Ice                                      As soon as possible, and for 20 mins every 2                                            hours, apply ice or a frozen gel pack wrapped                                            in a damp towel.  This helps to control bleeding                                            & pain and reduces secondary tissue damage.

· Compression                  Firmly bandage the injury.  This helps to control                                            swelling.

· Elevation                          As much as possible, elevate your injury, higher                                            than the level of your heart to reduce swelling.

· Referral                            if not settling within 48hrs, seek further advice                                            from your physiotherapist.